Easy Hearty Minestrone

Diabetes Appropriate
Egg-free
Nut-free
Soy-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Weight Management
Dish type
Dinner
Serves
4
Ready in
45 minutes

Ingredients

  • 1/2 cup chopped onion
  • 2 garlic cloves, minced
  • 1 cup diced zucchini
  • 1 cup chopped carrots
  • 1/2 cup diced celery
  • 2 (14-oz.) cans fat-free, low-sodium vegetable broth
  • 1 (14.5-oz.) can no-salt diced tomatoes, undrained
  • 1/3 cup whole-wheat orzo
  • 3 cups chopped fresh kale
  • 1 tsp. Italian seasoning
  • 1/2 tsp. freshly ground pepper
  • 2 tbsp. grated Parmesan

Directions

Prep Time
15 minutes
Cook Time
30 minutes
Ready in
45 minutes
  1. Coat a large Dutch oven with nonstick cooking spray and place over medium heat. Add onion and garlic; cook and stir 5 minutes or until tender. Add zucchini, carrots and celery; cook and stir 5 minutes.
  2. Stir in broth, tomatoes and 1 cup water; bring to boiling. Add orzo; reduce heat and simmer 15 minutes, stirring occasionally. Add kale, Italian seasoning and pepper; cook 3 to 5 minutes more or until kale is wilted. Ladle into 4 soup bowls, sprinkle with Parmesan, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 139, Calories Fat 14, Total Fat 1g, Saturated Fat 0g, Cholesterol 2mg, Sodium 301mg, Carbohydrate 27g, Protein 5g
Serving Size1
Calories139
Calories Fat14
Calories (fat) extra10
Total Fat1g
Total Fat (extra)3
Saturated Fat0g
Saturated Fat (extra)3
Cholesterol2mg
Cholesterol (extra)1
Sodium301mg
Sodium (extra)13
Potassium404mg
Carbohydrate27g
Carbohydrate (extra)9
Fiber3g
Fiber (extra)16
Sugars6g
Protein5g
Omega30g
Vitamin A10952IU
Vitamin A (extra)219
Vitamin C74mg
Vitamin C (extra)124
Iron1mg
Iron (extra)8